SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

20-Minute Waist Training Workout

A small waist accentuates an hourglass figure and is seen as feminine and attractive. Unfortunately, you can’t spot-reduce your way to a smaller waist, but this 20-Minute Waist Training Workout is a serious ally to help you shed unhealthy body fat, get a toned belly, and lower your risk of developing cardiovascular disease.

20-Minute Waist Training Workout

This 20-Minute Waist Training Workout is a serious ally to help you shed unhealthy body fat, get a toned belly, and lower your risk of developing cardiovascular disease. https://www.spotebi.com/workout-routines/20-minute-waist-training-workout/

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: dumbbells

WARM UP & COOL DOWN
  • warm up

  • cool down

20-Minute Waist Training Workout Instructions

1. Standing criss cross crunches: 45 seconds. Stand up with your feet hip-width apart and your hands behind your head. Bend your right leg and lift your knee as high as you can. Rotate your torso to the right and bring your right knee to your left elbow. Repeat on the opposite side and keep alternating sides until set is complete.

2. Bent leg jackknife: 45 seconds. Lie on your back with your legs straight and your arms extended back. Raise your torso and bend your knees simultaneously, and then hug your knees with both hands. Return to the starting position and repeat.

3. Triangle crunch: 30 seconds + 30 seconds. Kneel on your left knee, extend your right leg to the side, place your left hand on the floor and place your right hand behind your head. Bring your right knee toward your right elbow and squeeze. Return to the starting position, repeat for 30 seconds, and then switch sides.

4. Plank hip dips: 60 seconds. Start in a low plank position, rotate your hips to the right and dip your body almost to the floor. Return to the starting position and repeat on the left side. Keep alternating sides for 60 seconds.

5. Side leg lifts: 30 seconds + 30 seconds. Lie on your side with your legs fully extended and stacked. Lift both legs, keeping the feet together, and pause for 2 seconds. Lower the legs, repeat for 30 seconds, then switch sides.

From the Shop

Monthly Membership
Monthly Membership

6. Dumbbell side bend: 30 seconds + 30 seconds. Stand up tall, hold a dumbbell in your right hand with your palm facing your hip, and place your left hand behind your head. Bend to your right side, as far as it feels comfortable, and pause. Repeat for 30 seconds, and then switch sides.

7. Windshield wipers: 45 seconds. Lie on your back with your arms straight out to the sides. Lift your legs and bend the knees at a 90-degree angle. Rotate the hips to one side, without letting the legs touch the floor. Lift your legs and return to the starting position. Rotate the hips to the opposite side and repeat.

8. Oblique v crunch: 30 seconds + 30 seconds. Lie on your right side with your legs fully extended and your left hand behind your head. Raise both legs and your torso simultaneously, try touching your left knee with your left elbow and squeeze the abs. Return to the starting position, repeat for 30 seconds, and then switch sides.

9. Heel touchers: 45 seconds. Lie on your back, keep your knees bent, arms at the sides, and keep your back and feet flat on the mat. Crunch forward and to the left, touching your left heel with your left hand and hold. Return slowly to the starting position and repeat the movement on the right side.

10. Plank: 45 seconds. Get into a push up position, bend your elbows, and rest your weight on your forearms and on your toes. Keep your body in a straight line and hold for 45 seconds.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing this 20-minute waist training workout:

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

New Beginnings Challenge
8-Week Workout Plan
Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!
  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Premium Membership

Online Membership Pack

Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

GO PREMIUM

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Date-Sweetened Nut & Seed Granola Recipe / @spotebi

    If staying healthy and fit is at the top of your priority list, then … [Read More...]

    Adobo Shrimp Bowls With Cilantro Lime Dressing Recipe / @spotebi

    Looking for a delicious and healthy meal that's easy to prepare? Look … [Read More...]

    Chocolate Coconut Energy Bites Recipe / @spotebi

    Do you struggle with sweet cravings and find it hard to resist sugary … [Read More...]

    New Beginnings Challenge

    8-Week Workout Plan

    Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!

    START HERE

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved